TUESDAY: MAX EFFORT LOWER BODY
SAFETY BAR LOW BOX SQUAT: worked up to a max of 365 for 3.
*i HATE the safety bar. but like people say..you have do to what you hate.
Barbell Split Squats: 3x8-10
Banded Glute Ham Raise: 4 x AMAP
Weighted Crunches: 3x10
THURSDAY: DYNAMIC BENCH
Dynamic bench:8x3x155 on bar plus 80 lbs of chains.
Incline DB Press: 3x8-10 w.95/105/115
Reverse Incline Flye
FRIDAY: DYNAMIC SQUAT/PULLS
Dynamic Squat: 8x2 w. 185 on the bar + 80lbs of chains
Speed Pulls: 6x1 225 on bar + 60lbs of chains
*as you can see we are having some fun with chains.
Also here is a picture to show where I'm at body composition wise. glad to say i didn't fully let myself go.